Prevention of genetic predispositions

Hi there,

This week I wanted to address your genetic predisposition for two conditions (cancer and MS) that are caused by a weakened or dysfunctional immune system, and what you can do now to limit your susceptibility!

First, some interesting facts about cancer:

• Genetic factors contribute to at most 15 percent to your likelihood of developing this disease, that leaves 85% to lifestyle variability, those are pretty good odds and you're already on your way to prevention by making minor lifestyle changes and getting a good diagnosis.
• The 4 approaches to creating anticancer biology are 1) guarding ourselves against the imbalances of our environment that have developed since 1940 and promote the current epidemic of cancer, 2) adjusting our diet so as to cut back on cancer promoters and include the greatest number of phytochemical component that actively fight tumors, 3) understanding and healing the psychological woulds that feed the biological mechanisms at work in cancer, and 4) creating a relationship with our bodies that stimulates the immune system and reduces the inflammation that makes tumors grow.
• Lifestyle plays as important a role in cancer-prevention as diet, having balance in your career, relationships, exercise, and self-care practices are crucial to maintaining a strong immune system, here are 20 great anticancer tips.
• Three known contributors to cancer which were nonexistent when our human genes were forming and not consumed prior to the 20th century now account for 56% of the Western diet, these are 1) refined sugars (cane and beet sugar, corn syrup), 2) bleached flour (white bread, white pasta), and 3) vegetable oils (soybean, sunflower, corn, trans fats).
• Cancer arises only from those cancer cells that find fertile 'terrain' in which to grow, thus they will flourish only within an individual whose immune defenses have been weakened. It may be primarily the lack of healthy defenses that allows otherwise dormant cancer cells to become aggressive tumors.
• Studies show that we can 'urge on' our white blood cells and like soldiers, immune cells fight all the harder when 1) they are treated with respect (they are well fed and protected from toxins) and 2) their commanding officer keeps a cool head (by dealing with our emotions and acting with poise).
• Tumors thrive in an inflammatory environment, it is crucial to limit the inflammatory response in the body to prevent cancer's supply lines from forming.
• Everything that strengthens our immune system, impedes the growth of cancer and vice versa.
• Approximately 60% of your immune system is in your digestive tract, feeding your body nutrient-rich and immune boosting whole foods will strengthen your body's own natural defenses against invaders.

We've already talked quite a bit about inflammatory foods, but here's a handy dandy chart to help guide your food shopping choices.

It is no surprise that the dietary recommendations for Multiple Sclerosis prevention by holistic-oriented health professionals are very similar to those we have discussed for an overall balanced healthy lifestyle. Limiting stress, eating organic whole foods, drinking lots of water, taking appropriate supplements, limiting exposure to toxins, and exercising the body for good circulation all combine to having a balanced immune system. In cases of autoimmune diseases one must also think about the psychological influences on the body and not undermine the importance of our thoughts. Our bodies are essentially giant versions of all of our tiny cells. If you have, or at risk for having, a condition where your own body is attacking itself (like Hashimoto's thyroid disease or MS), consider the other areas of your life where you might be attacking yourself. Are you putting pressure on yourself at work or in your relationships to accomplish some sense of perfection that is never quite acquired? Do you have negative thoughts about yourself that are repeated in your mind on a daily basis? If so, it is important to notice these things and to consciously forgive and love yourself. Develop positive affirmations of how you are truly a beautiful person just as you are who is worthy of love and happiness. You have to care enough to make the time to take care of yourself, love your body and nourish it with wholesome foods, positive thoughts, and conscientious activities of self-preservation and balance. 

Have you been making time to write, breathe deeply, and do your favorite relaxing activities? 

There is one activity that I have begun doing which I'm finding to be very soothing for my body and mind: self-massage. Using a simple natural oil (like vitamin E oil, or jojoba oil - which can be purchased in most eco-health progressive pharmacies) instead of a lotion is healthier for your skin and you can combine this with essence oils like lavender, jasmine, or ylangylang to make it even more pleasing to your olfactory senses. Begin simply by planning this activity, get your oils ready in a quiet relaxing space like your bedroom, turn down the lights, perhaps put on some relaxing music, wear a robe or light loose clothing, and sit on a towel on the floor. Start to rub the oil on one foot and really focus your attention on every part of that foot and rub it like you LOVE it (maybe that sounds strange but the aim here is to focus your positive energy as you do this), try not to think about other things and tell your foot to relax fully as you rub it with warmth and tenderness. Then do this with the other foot, then your legs, then thighs, belly, back, arms, and neck. With each body part, give love to yourself, breathe deeply, and allow yourself to fully relax into this self-care activity. Then go to sleep and allow the oil to nourish your skin and joints from the outside in. This is a simple and enjoyable immune-boosting, stress-reducing activity. You'll find that if you do this several times a week you feel an even sense of being calm and centered throughout the day and you come to look forward to this practice as necessary as your other personal hygiene acts. Using this sort of oil is also much better than using lotions (just compare the ingredients of vitamin E oil to any general lotion, it's 1 vs. 25!).

Now that the weather is cooling down, you may find that your body is craving more warm comfort foods, this is a good time to limit consumption of tropical fruits (keep eating those apples though, they're still in season!), increase root vegetables and squashes, increase healthy fats and proteins (like organic chicken or grass-fed beef, organic butter), and make warm filling foods like stews, pilafs and casseroles. I also recommend eating lots of garlic for it's antiviral properties since cold season has begun!

Here's a thyroid health seasonal recipe to try, it's super easy to make and delicious!

Savory Quinoa Pilaf
1tbsp. olive oil, butter, or ghee
3/4 yellow onion, peeled and diced
1tbsp. fresh sage (or 1tsp. dried sage)
2-3 links of organic turkey sausage
1/4 cup dried cranberries
1 cup quinoa, rinsed (red quinoa works really well here, white is ok too)
2 cups of water (or chicken or veggie stock)
1/4 tsp. sea salt
1tbsp. fresh parsley (optional)

Saute onion 2-3 minutes on a medium high heat in deep pan. Add diced turkey sausage, fresh sage, and cranberries. Mix for 1-2 minutes. Add water or stock and rinsed quinoa. Bring to a boil. Add sea salt. Cover and reduce flame to simmer. Cook 12 minutes or until the liquid evaporates. Garnish with fresh parsley and enjoy!

Healthy Stuff is Yum!

Hi there, I hope you had an awesome time at your party, you looked gorgeous in your black dress and red pumps, and very happy with your beaux :)

Now that the planning is over and you're back to more of a regular routine you can put more energy towards reclaiming your health. Have you made an appointment yet with a new thyroid specialist? If not then this is a friendly reminder that this is an important step in understanding your body and addressing what it needs with a medical specialist.

This week I'd like to discuss supplements and some health-boosting foods that you can incorporate into your diet

Supplements: while supplements are generally considered to be unnecessary for those who have a wholesome balanced diet, there are two vitamin supplements that I recommend for general health and as a 'back-up' because it is difficult to obtain all the necessary nutrients your body needs from food alone on a daily basis, especially in our modern convenience culture.

1. Multi-vitamin - a good women's multi will ensure that you're getting the vitamin D, K, and Biotin you're already taking separately and it will be loaded with all of the vitamins and minerals customized for a woman's body that you need (here's a few options).  It's great that you're taking vitamin D since studies have shown this to be a cancer preventive supplement so I recommend finding a multi that has 100% vitamin D daily value. When you meet with your new doctor be sure to ask whether you should be supplementing with Iodine, some thyroid conditions require ample iodine to help thyroid function, while others are hindered by it and it should be avoided. Until you know, find a multi that has a medium amount of Iodine. While this won't replace the value of true nutrients that can only come from whole organically grown foods prepared with love, they'll certainly help make up for what you might lack on a given day. It is best to take supplements with food.
2. Omega 3 fish oil - your body needs good healthy fats to keep it at optimum performance, Omega 3 fatty acids are not only renowned anti-inflammatory agents but are also good for your skin, vision, hair and nails, healthy brain cells and nervous system, fertility, cholesterol, blood pressure, and pain reduction. I highly recommend finding a high quality fish oil due to the potential for toxicity from mercury-polluted fish. (you can find quality fish oil here, same site as the multi).

Health-boosting foods

• I'm sure you've heard about Probiotics and how this is basically the good bacteria that helps your digestive system function (we have more bacteria in our bodies than we do human cells!), so while I don't think it's necessary to run out and buy this in supplement form I would recommend adding organic yogurt into your diet, as well as fermented foods like pickled anything or Kombucha tea. (Keep in mind though that not all dairy has probiotics, mostly yogurt)
• Leafy greens - now that you've become an expert in red leaf lettuce, it's time to expand your leafy green horizons and incorporate some new ones like spinach, kale, broccoli, swiss chard, green lettuce, mustard greens and basically anything that is green and leafy. They might not sound appetizing if you're not used to them but this a natural food that your human ancestors have been munching on since the beginning of time and they are loaded with vitamins, minerals, and phytonutrients that truly make these foods a medicine for your body. Buy organic whenever possible and the tastiest and easiest way I've found to make the ones that can't be eaten raw is to steam them (but lightly, you don't want them to be super soft and soggy because that will destroy the enzymes) for just a few minutes and then you can add salt, butter, cheese, put anything you want on there that will make them taste good as long as you get them in your belly! (not familiar with steaming? see below)
• Berries - I bet your'e thinking, ok finally an easy one! Yes, berries like blueberries and blackberries especially are rich in anti-oxidants, flavonoids, phytochemicals, and vitamins and minerals. You don't need to know what all that stuff does but it's really really really good for you, and delicious. They are considered a superfood due to their cancer-fighting properties, and easily go with yogurt, cereal, ice-cream, or just enjoyed on their own as a snack.
• Green Tea - generally you should limit the amount of tea you drink because the tea bush is particularly efficient at absorbing flouride from the environment and flouride hinders proper thyroid function, so the stronger the tea you drink and the longer you brew it the more saturated it will be in flouride and therefore harmful to your thyroid gland. However, green tea is so rich in cancer-preventive antioxidants, health promoting polyphenols, immune-boosting powers and antibacterial properties, that not having any in your diet would also deprive you. I recommend a high quality fusion of green and white tea to drink daily or every other day. White tea contains little flouride compared to black or rich green teas, so the fusion is a great balance for achieving the health benefits without harming your thyroid. A regular white tea or lightly brewed green tea is also fine, just select one that is organic and high quality if you can find it because it will be more pure and therefore retaining its' nutrients.
• Some additional foods specifically for breast health can also be found here (although I would replace coffee on that list with green tea).

With the exception of veggies that can be steamed, the foods above are not ones that require any cooking, so just pick them up at your next shopping trip and add them to your diet where you can, most would be great for breakfast or snacks.

Steaming:

I don't want to seem patronizing here but it may not surprise you that not everyone knows how to perform this cooking function so humor me by reading as I give you the easiest way of doing this. You do need one things that perhaps you don't have: a metal colander or steamer basket. Fill a medium pot with about 2 -3 inches of water and let it boil for several minutes (letting it boil for a little while diffuses the oxygen in the water, which would otherwise go into the food and oxidize it, not a big deal if you're in a rush, but better to de-oxidize if you can spare the time), then turn down heat to medium/low, add your greens or other veggies into the colander or steamer basket (colander can rest on top of the pot on it's handles, steamer basket would go inside so just make sure its' bottom is still above the water level), cover, and let it steam for 3 minutes before you check it, then 1-2 more minutes before you check again. You want to steam it just long enough to soften it a little bit but not turn it into mush, the key is to keep the color vibrant, if the color gets dark and dull then you steamed too long - eat it, but don't steam as long next time you try. Don't be afraid to mess it up and try again, you'll only have lost a few minutes if you need to throw in a new batch! Add a little sauteed garlic and salt or other spices to make it yummy and add to the side of whatever meal you're having that night - even if it's a busy night and you order out, add this on the side, your body will thank you :)

For non-food related practices this week, make that time for yourself that you've been busy spending on planning the party, do something that is only for you and here are some great tips to keep yourself energized as the weather cools down. Take relaxing baths, massage your body with nice-smelling lotion, write in your journal, but make it something that avoids technology so you can really unplug and tune inwards.

Shopping list: 

-multi-vitamin and Omega 3 fish oil  

-organic yogurt with probiotics (or Kefir, which is a drinkable yogurt that I love)

-leafy green of your choice

-blueberries
-white and/or green tea
-walnuts

-steamer basket or metal colander (if you don't have one)

Enjoy and we'll talk soon!